Janda Sit-Up
A slow sit-up performed while squeezing the glutes and hamstrings hard to switch off the hip flexors. The abs have to do all the lifting, so it is much harder than it looks.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Hamstrings
- Glutes (Gluteus Maximus)
- Sets
- 2–3
- Reps
- 5–10
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent to 90 degrees, feet flat and arms reaching forward alongside your thighs.
Dig your heels into the floor and squeeze your glutes and hamstrings hard.
Keeping that tension, curl up slowly over a three-to-six-second count.
Come up as far as you can without your heels lifting or the tension fading.
Lower slowly back to the start.
Breathing: Breathe in before you start, exhale slowly as you rise, inhale as you lower.
Coaching tips
Heels pull down into the floor
Glutes stay squeezed the whole rep
Slow count up
Common mistakes
Letting the heels lift
Relaxing the glutes and hamstrings mid-rep
Swinging up with the arms
Safety notes
Expect a smaller range than a regular sit-up and stop where you lose tension.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.